1-13-21 8th Grade

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row Warmup [4 Minutes]

Fish Game

30 Seconds Each:

Single Unders

Lateral Squats

High Single Unders

Down Dog

Double Taps

Air Squats

Mobility

Warm-up (No Measure)

40sec ea side:

Side Lying Quad Stretch

Calf Stretch on Post

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

15 Double Unders

10 Air Squats

5 Calorie Row

Metcon (Time)

8 Rounds For Time:

45 Double Unders (70 SU)

30 Air Squats

15/12 Calorie Row